Thursday November 4, 2021

Peninsula CrossFit – CrossFit

Metcon (No Measure)

Skill Work: Pull Ups

-Today we will spend 20-30 Min working on skills and drills which help and compliment the above movements and positions.
15-40 Min RT

3 sets

20  Hollow rocks

5 Beat swings

5-10 Butterfly progression progression

Note: You can do this same progression with a kipping motion rather than butterfly if that suits you better.

Butterfly progression:

*Use a CTB version

-Circles on box a box

-One leg

-One butterfly at a time

-consecutive butterfly’s

-tighter kip butterfly’s

If you are very proficient with your pull ups consider:

Death by Pull Ups (Max 15 min)

EMOM 10-15 Min (set number of pull ups)

Ascending to Descending Reps (2-4-6-8-10-8-6-4-2)

**Today is all about form and quality, with volume being secondary. DON’T RIP YOUR HANDS**

Metcon (Time)

100 Front Rack Lunges @ 45/35 lbs
40-50 Min RT

GOAL: Unilateral post chain endurance